February 20th, 2016 By Poncho

Warm Up

Mosey to the Echo Chamber© for the standard fare of warm up calisthenics.

The Dirty

1.) 25x (100 reps total)

push-ups, sit-ups, air squats, crunches

run 3/4 mile- with a break to do 10 pull-ups before the Dirty Name © (the hill at the end).

2.) Repeato- All the above

3.) 15x

push-ups, sit-ups, air squats, crunches

run half of the 3/4 mile- with a break to do 5 pull-ups.

4.) Return to the Echo Chamber© for Mary and abbreviated cool-down (Spark Plug pointed out I did not do name-o-rama…)

thanks for partying with me this a.m.!

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